It does get tough after a while. I think Pete M offered a maintenance version which suggested -2 secs off interval PB pace for a gentle week , - 1 sec for a medium week and then attack the PB every 3rd cycle.Spamuel wrote:5*1500's for me tonight in the freespirits kit for good luck. Averaged 1.52.5 for a 0.3 improvement. Very tough though.
I changed approach after Xmas when I repeatedly gave up the 4x 2K after 2 or 3 intervals and have been doing PP07 for a while.
Today 4 x 2K
07:59.6 (01:59.9) 24 spm
07:59.0 (01:59.7) 25 spm
07:58.4 (01:59.6) 25 spm
07:55.1 (01:58.7) 26 spm
Average: 1:59:5 (gain of 1.4 secs)
Knew it was going to be good as you do sometimes during the warm up but delighted to do all under 8 mins which has been a bit of a barrier to be honest.
All done to Amy Winehouse "Back in Black" - a top album !!!
Feel better for having had a 2 week break except for the 12 miles of white water rafting in Colorado.
Steady distance tomorrow